Anti - inflammatory foods

food May 26, 2021

DOSE Juice
Photo by Dose Juice / Unspla

We need a steady and balanced intake of diet to keep our immune system working properly to provide protection from infections and diseases. To reduce the risk of illness, the right foods should be chosen. Experimentally it has been proved that components of foods or beverages have anti-inflammatory effects. The most powerful weapon to fight inflammation comes mainly from food.

When any harmful or irritating foreign particle enters our body, our immune system attacks and removes it. The process is called inflammation.

Not only external injuries but things like lack of sleep, excessive stress, genetics, and the wrong diet also contribute to inflammation. Inflammation is the beginning of most diseases.  Major diseases like cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's have been associated with chronic inflammation.

Anti-inflammatory foods attack inflammation by increasing the concentration of beneficial bacteria in our gut. They produce anti-inflammatory prostaglandins which are hormone-like substances that affect the body by regulating inflammatory mediation.

Anti-inflammatory foods include most colorful fruits and vegetables, whole grains, oily fish, nuts, seeds, and certain spices such as ginger, garlic and chili peppers.
Fruits such as cherries, oranges, strawberries, and blueberries contain anthocyanin which has anti-inflammatory properties.

fruits food
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Pineapple contains a powerful anti-inflammatory substance called bromelain.
Green leafy vegetables, such as spinach, kale, collards and tomatoes contain anti-inflammatory substance.
Beetroot has an anti-inflammatory pigment called betaine.
Onions contain quercetin, a flavonoid, that helps inhibit inflammation causing agents in arthritis.
Beans which are high in fiber, and antioxidants also contain anti-inflammatory substances.
Whole grains such as Oatmeal, brown rice, whole-wheat bread, and other unrefined grains which are high in fiber are anti-inflammatory.
Nuts like almonds and walnuts are anti-inflammatory.

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Organosulfur compounds of garlic and ginger act as anti-inflammatory substance and they lower the production of substances in the blood that increase inflammation.
Turmeric has anti-inflammatory substance called curcumin that helps to reduce inflammation.
Anti-inflammatory substance capsaicin of chili pepper is a pain reliever.
Olive oil contains Oleocanthal, a compound that has the same anti-inflammatory abilities of Ibuprofen.
Coffee contains polyphenols and anti-inflammatory compounds that protect against inflammation.
Green tea has a compound called epigallocatechin gallate and polyphenols. Their anti-inflammatory properties help in preventing the growth and development of skin tumors.
Dark chocolate has cocoa which has anti-inflammatory effects.
Probiotics of yogurt, act as anti-inflammatory substance which can reduce gut inflammation.

Photo by Charisse Kenion / Unsplash

A more natural, less processed diet not only helps to reduce inflammation, but it also shows noticeable effects on our physical and emotional health.


A. Sandhya

M.Sc Zoology

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